Wednesday, Feb 6th
Performance Warm-up
Row 500m easy
Bike 15 calories easy
1 minute pigeon stretch
1 minute standing quad stretch
Strength
5 sets of 10:
Single arm DB overhead presses
*work to failure around 10 reps
**rest 2-3 mins between sets
Performance Notes
This should be relatively quick. If you think the bike will take you longer than 5 mins… scale to 30 calories and push hard.
Performance
For time:
Row 500m
Assault bike 50 calories
Scaled Performance
For time:
Row 500m
Assault bike 30 calories
——
Fitness Notes
This is supposed to be a short and fast workout. Give it your all and see how much you can make it hurt. 🙂
Fitness Warm-up
Run 400m easy
15 easy burpees
1 minute pigeon stretch
1 minute standing quad stretch
Fitness (bodyweight)
For time:
Run 400m
50 burpees
Scaled Fitness
For time:
Run 400m
30 burpees
——
Kettlebell/Dumbbell
For time:
Run 400m
50 KB swings at 70/53